Category Archives: Blog

Tone

  By Gordon MacFarland | August 14, 2020 - 12:22 pm | , ,
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During Covid, many of us have lost significant amounts of muscle tone.  To be clear, the tone I’m referring is much more than the external buff sought in the gym.  It’s about the layers of muscles around everything inside our bodies.  These layers are working 24/7 to support organs and posture, offsetting the effects of gravity.  Without tone, we would be lifeless blobs!  Of course we don’t see these inner layers but lost tone may present itself in various ways: feeling more tired during the day and stiffer than usual when starting our runs; slouching more when sitting; and after a while and even if not gaining weight, slight appearance of a double chin and softer abs and triceps.     I can think of two basic reasons for these changes.  One, Covid isolation has us being home much of the time, significantly reducing our out and about, some of which was done carrying a backpack or bag.  The benchmark number of steps for an active person is 10,000 a day, though the average for Americans is only about 4,000 steps.  Whatever the baseline, my guess is current activity is way down.  Also, even though we may go for a run … Continue reading →

Staying With It

  By Gordon MacFarland | July 27, 2020 - 8:22 pm | , ,
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It’s now looking like all the larger fall races are cancelled.  The glimmer of hope that continued training would apply to these races is fast fading.  There are some smaller local races still on the docket, but looking at the conditions under which they are being run makes it seem more like a time trial: start times are staggered; you are not expected to show until your start time and then exit immediately upon finishing; no water stops or course support.  Not much different from getting a small group together for a time trial. At the same time, kudos to these race organizers for taking a stab at bringing things back. Our choice is whether to participate. How much different is this than playing MLB games in empty stadiums?  Time will tell if the  safety precautions were sufficient.  There has been a lot of chatter about the pros and cons of trying to have a season.  One could take either side and make a strong argument.  If we consider the fans, of which I am one, it is healthy to have the season get underway.  Maybe it’s vicarious experience, but I’ll take some of that.  From the players’ perspectives, they … Continue reading →

When Yes, When No!

  By Gordon MacFarland | July 12, 2020 - 7:25 pm | , , ,
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Today would have been the Stowe 8 Miler.  A marque race attracting many hundreds of people.  It went virtual this year due to Covid-19.  But a few GMAA folks decided to do it as a time trial.  I said I was in.  My week revolved around getting ready for an 8 mile time trial.  Then on Saturday two things happened.  One, the weather turn rainy and very humid.  Two, I felt as washed out as I had in many weeks.  Thinking about leaving at 6:30 a.m. and then 45 minutes to Stowe to run in the rain and another 45 back just didn’t excite me.  I went to bed leaving the decision to morning, but was pretty sure I’d do an easy run around here.  Which is what I ended up doing. During this time of Covid, we want to keep pushing, set challenges for ourselves and then meet them.  It helps having goals and things to look forward to.  But with our running, it’s also important to put things in context and focus on the long view.  If our body (and mind!) are screaming “No” and we push on anyhow, there is a chance, maybe a good chance, we … Continue reading →

July 4th

  By Gordon MacFarland | July 4, 2020 - 5:37 pm | , ,
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For many, July 4th means fireworks, barbecues, and big crowds.  For me, Independence Day has usually meant a road race.  Over the past 20 years, I have run July 4th races 15 times on 7 different 5K to 10K courses.  The years I’ve missed have been due to injury or a crowded race schedule.  In Massachusetts, I’ve run races in Boston, Concord, Marblehead, Dedham, Hingham, and Nantucket. In Vermont Woodstock, Morrisville, South Hero and before that in Seattle, Denver, and Epping NH.  I can’t tell you about the fireworks displays those years but can recall the details of most of those races. I’ve read the most races on any given day is Thanksgiving.  It’s cool (or cold!) and both seasoned and occasional runners work up an appetite for the big T-day dinner.  My guess is July 4th has the second most races. Often there is beer, barbeque, bands, and a party following.  The weather is predictably warm (often hot!) and people are eager to hang out.  The races draw kids, grandparents, and everyone in between.    So in 2020, we have Covid-19.  Everything is different with essentially every race cancelled or virtual between March and so far through July.  I … Continue reading →

Running vs. Training (and Maintaining!)

  By Gordon MacFarland | June 25, 2020 - 1:25 am | , ,
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I keep a small book by John Jerome at my bedside entitled “The Elements of Effort.” Published in 1997, it’s 150 snippets from one paragraph to several pages of his musings on running.  You may recall the running log he authored for many years after Jim Fixx’s death — the cover was a replica from Fixx’s Book of Running and the log was dedicated to him.  Each month included an essay, similar to some of these entries. Last night I picked it up and turned to one entitled Running vs. Training. Here’s a quote from it:  “There is running to run and there is running to train, and the difference can best be summed up by a single word: increase.  Training is about trying to get more ….  In the running sports, what we’re trying to get more of is speed ….. You might say that those of us who run to train see life as a kind of graph, and concern ourselves primarily with the angle of its line.  Running just to run, on the other hand, is about sustaining. Those of us who are not trying to improve are running for the experience itself, and the only pressure … Continue reading →

The Road Back

  By Gordon MacFarland | June 18, 2020 - 3:55 pm | ,
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It’s now been over three months since Covid-19 resulted in a state of emergency declared in Vermont and many other states.  The virus has taken various turns and while things are now beginning to open up, there is still much uncertainty about how it will play out this summer and fall. I wrote a blog post entitled “Proof in the Plodding” on April 9th lamenting my slow pace related to a tight and sore hamstring that couldn’t be worked out with water running or weights in the gym due to closures.  That condition lingered and I just couldn’t muster speed in my runs, long or short — the hamstring holding me back.  It was frustrating and I was discouraged. And with no races in sight, there were no carrots to chase.  But as the calendar turned to June and the gyms and pools began to reopen, I’ve been able to water run and hit the weight machines.  The hamstring has finally begun to loosen up, as I suspected it would.  So two weeks ago I headed to the track for a 5K time trial.  It was time to push on the pedal, if not to the metal as least down! … Continue reading →

Hidden in Plain Sight!

  By Gordon MacFarland | June 5, 2020 - 10:14 pm | ,
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In speaking this week with Jon Waldron, longtime running coach at Concord Academy and accomplished masters runner, we kicked around ideas for a tagline for Run Strategies –  something that might draw attention and readership to both the site and the blog.  I’m also toying with the idea of starting a podcast of interviews with top regional masters runners and was looking for a name for that podcast.  He suggested: “Hidden In Plain Sight.”  Jon noted the many examples of incredible masters runners who are buried behind the pack of open division frontrunners.  I looked at two of the 2019 USATF-New England Grand Prix races, the 5K in Westfield and the 10 Miler in New Hampshire. As expected, Jon’s instincts were confirmed.  In the 5K, 49 out of the 1,506 runners (a mere 3.3%) accomplished at least an 85% age grading and of those, 26 were over 40 with 17 of those over 50. In the 10 Miler, only 14 of 1,128 runners (1.2%) achieved 85% AG status, with 8 of those 14 over 50.  Another 57 runners earned at least an 80% AG with 34 (48%) of the 71 80%+ age graders being masters runners. Thus, 4.7% of the … Continue reading →

Running Economy

  By Gordon MacFarland | May 30, 2020 - 1:08 am | ,
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The concept of running economy (RE) – the amount of oxygen our body uses at a given speed and distance – is akin to fuel efficiency in a car.  If we have a heavy car, with a big engine, going up a hill or pressing the pedal hard as the light turns green, our fuel economy suffers.  So it goes with running.  Ideally we’ve got a trim chassis, run with an even pace, lean easily into the hills and then motor down them. Most books on running devote space to this topic.  Pete Magill, Jordan Metzl, Owen Anderson, and Tim Noakes come at it from a slightly difference angle.  However, for the endurance runner it boils down to what percentage of the oxygen we have at our disposal is being used to move us forward at a submaximal pace.  Other than a finishing kick this is the pace we run.  While VO2max gets a lot of attention, RE is crucial.  Many highly successful runners have respectable but not top-end levels of VO2max.  Frank Shorter, for example, had a 72% VO2max but regularly beat competitors with 80%+ levels.  RE is closely related to the concept of fatigue resistance, which Anderson defines … Continue reading →

32 Years

  By Gordon MacFarland | May 24, 2020 - 4:05 pm | ,
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This morning I went for an early 10-mile run along the Burlington Waterfront, ending up at the finish of the Vermont City Marathon.  With Covid-19, the event has been postponed (hopefully not cancelled!) until October and it was very quiet on the bikepath.  This is the way it was in Burlington on Memorial Day weekend before 1989.   On May 27, 1989, I recall driving into Burlington at 5 a.m. from Shelburne where I lived.  The sun was rising and anticipation in the air.  We had been planning the event for 18 months and it was here!  There were now several hundred volunteers setting up the course, filling up cups at the aid stations, donning traffic vests to supplement the police, setting up the start and finish areas and running around taking care of various tasks.  From the air, it might have resembled a sweater being knit.  The pieces were coming together!   As the 1,025 runners congregated at South Winooski and College for the 8:05 start (an agreement with the churches to minimize conflicts with their 8:00 a.m. services), the P.A. system embedded in the local radio station’s van quit, so Governor Kunin used a bullhorn to greet the … Continue reading →

The Eyes Have It!

  By Gordon MacFarland | May 16, 2020 - 4:27 pm | ,
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Taking a break from Covid-related news, I came across a 2018 article in the ACSM Health and Fitness Journal extolling our marvelous (and maybe underappreciated) eyes.  Certainly those with impaired vision do not take their eyes for granted.  My father in his 80’s suffered a mini-stroke and woke up effectively blind.  He lived another 10 years but his enthusiasm for life waned as he was a voracious reader.  Many others have had sight complications earlier in life or even at birth.  But for most of us, we rely on our eyes without thinking a whole lot about them. So, James Peterson’s article “Ten Nice-to-Know Facts About the Eyes” caught my eye, literally, and I thought my blog readers might find this interesting.  So a bit rephrased, here are his 10: Our eyes are nearly full size at birth.  The rest of the body grows around them!  For those with normal vision about 80% of what we learn and remember is due to sight.   After the brain, eyes are the most complex and powerful organ in our bodies.  With them we distinguish shapes, colors, depth, and adapt to changes in light.  The tiny muscles controlling the eyes don’t get time … Continue reading →